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See Nutritional Data for 100 Grams
See Nutritional Data for 1 OZ (142 KERNELS)
Nutritional Data for 1 C SEEDS; PUMPKIN AND SQUASH SEED KERNELS, DRIED
Mean value per 138.00 grams edible part; 26.0% refuse
Portions: 1 OZ (142 KERNELS) = 28.40 gm, 1 C = 138.00 gm
71.3% Cals from fat, 17.4% Cals from protein, 11.3% Cals from carbs.
Male Female
Name Unit Amount %RDA %RDA
Food energy KCal: 746.580 25.7% 33.9%
Protein Gms : 33.865 53.8% 67.7%
Total lipid (fat) Gms : 63.273 65.5% 86.3%
Carbohydrate, by diff. Gms : 24.578 5.2% 7.3%
Total saturated fat Gms : 11.970 37.2% 49.1%
Ttl monounsaturated fat Gms : 19.676
Ttl polyunsaturated fat Gms : 28.848
Cholesterol Mg : 0.000 0.0% 0.0%
Sodium Mg : 24.840 5.0% 5.0%
Total dietary fiber Gms : 19.044 76.2% 76.2%
Vitamin A Re : 52.440 5.2% 6.6%
Vitamin A IU : 524.400
Ascorbic acid Mg : 2.622 4.4% 4.4%
Thiamin Mg : 0.290 19.3% 26.3%
Riboflavin Mg : 0.442 26.0% 34.0%
Niacin Mg : 2.408 12.7% 16.1%
Vitamin B6 Mg : 0.309 15.5% 19.3%
Folacin Mcg : 79.350 39.7% 44.1%
Vitamin B12 Mcg : 0.000 0.0% 0.0%
Potassium Mg : 1113.660 55.7% 55.7%
Calcium Mg : 59.340 7.4% 7.4%
Phosphorus Mg : 1620.120 202.5% 202.5%
Magnesium Mg : 738.300 210.9% 263.7%
Iron Mg : 20.659 206.6% 137.7%
Zinc Mg : 10.295 68.6% 85.8%
Pantothenic acid Mg : 0.468 9.4% 9.4%
Copper Mg : 1.914 95.7% 95.7%
Manganese Mg : 4.169 119.1% 119.1%
Ash Gms : 6.734
Water Gms : 9.550
Food energy KJ : 3125.700
Lauric acid (12:0) Gms : 0.061
Myristic acid (14:0) Gms : 0.072
Palmitic acid (16:0) Gms : 7.745
Stearic acid (18:0) Gms : 3.879
Palmitoleic acid(16:1) Gms : 0.137
Oleic acid (18:1) Gms : 19.521
Linoleic acid (18:2/n6) Gms : 28.569 446.4% 583.0%
Linolenic acid(18:3/n3) Gms : 0.250 15.6% 20.8%
Histidine Gms : 0.940 98.9% 123.7%
Isoleucine Gms : 1.744 220.8% 276.9%
Leucine Gms : 2.869 258.5% 326.0%
Lysine Gms : 2.530 266.3% 332.8%
Methionine Gms : 0.760
Cystine Gms : 0.415
Methionine+Cystine Gms : 1.176 114.2% 143.4%
Phenylalanine Gms : 1.686
Tyrosine Gms : 1.406
Phenylalanine+Tyrosine Gms : 3.093 278.6% 351.4%
Threonine Gms : 1.246 226.6% 141.6%
Tryptophan Gms : 0.595 212.4% 270.4%
Valine Gms : 2.721 344.5% 432.0%
Arginine Gms : 5.566
Alanine Gms : 1.598
Aspartic acid Gms : 3.418
Glutamic acid Gms : 5.955
Glycine Gms : 2.478
Proline Gms : 1.380
Serine Gms : 1.584
Protein Score: 100, 44% ideal. EAA score: 1.84.
Limiting Amino Acid: Histidine